Workout of the day

December 5, 2016

 

CrossFit

21-15-9

toes to bar

double under 

AMRAP15'

2-4-6-8-10-ecc...

deadlift snatch grip

kipping pull up

EMOM 12'

4x clean & jerk

6x dip bar/ring

8x america swing

 

CALISTHENICS

 

20'' x hollow position + 8 x albanesi + 6 x v-up   x 4     rec 30''

 

muscle up                        25            10            15

dip                                    30            15            20 

pull up                             20            10            15

push up                           40            30            35

handstand                     30''x 4      30''x 2     30''x 3    rec. 30''

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